Call Us: (720) 335-5591

Tuesday, July 5, 2016

5
Jul

Tuesday, July 5, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
4 Rds For Time:

  • 12 Deadlift 205/145
  • 12 Burpeee
  • 12 KB Swings
  • 12 Wall Ball
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 75%
  • Sets 4-5 @ 78%

Skill:

WOD:
4 Rds For Time:

  • 12 Deadlift 205/145
  • 12 Burpeee
  • 12 KB Swings
  • 12 Wall Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 78%
  • Sets 4-5 @ 80%

B) 5 Sets:

3 Position Power Clean (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 78%
  • Sets 4-5 @ 80%

C) 4 Sets:

Clean Pulls

  • Sets 1-2 @ 93%
  • Sets 3-4 @ 95%

D) 3 Sets:

  • Push Press w/ 2sec pause at top X 4 (Increase load from last week)

Skill:

WOD:
A) 9 Sets: (Every 90 Seconds)

  • 6 Deficit Handstand Push Up + 4 Wt. Pull Ups (Same height and weight a last week)

B) Optional Gymnastics Ring Work

2 Sets:

  • False Grip Pull Ups on Rings x 6-8

2 Sets:

  • False Grip strict muscle up NO DIP OUT x 2-4

2 Sets:

  • Max Rep Strict Muscle Up

1 Set:

  • Max Rep Unbroken Kipping Muscle Up

3 Set:

  • 55% of Max UB Kipping Muscle Up (Rest 2 Minutes between)
Additional:
  • Mobility

Leave a Reply